PODCAST · health
Rooted in Resilience
by Ashley and Sarah Armstrong
Rooted in Resilience is all about building your strongest, healthiest, most resilient self - without any of the extremes, short cuts, or diet-culture BS! Podcast hosts & sisters, Ashley & Sarah Armstrong of the @strong.sistas, demystify health, sharing practical tips and experiences for overcoming hypothyroidism, hormonal imbalances, autoimmunity & other metabolic disorders, largely inspired by the work of Dr. Ray Peat. Plus, they dive into all things optimizing exercise, so you can train with intention, build muscle & lose fat in a sustainable, smart way.www.armstrongsisters.com
Episodes
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How Gabe Lost 30 Lbs & Built Muscle By Eating MORE
Gabe shares how he lost about 30 pounds while maintaining muscle and how he feels better than he did in his twenties. They discuss. moving beyond rigid food rules, finding a more balanced approach to nutrition, making tracking manageable, and getting results with less time in the gym. Your best...
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How Laura Lost 20 Pounds Without Falling Into All-or-Nothing Thinking
Our Next Round Starts October 5th! Click here to join the Waitlist:https://www.armstrongsisters.com/pl/2...Laura’s Transform journey shows how a balanced, sustainable approach can lead to real progress. After years of conflicting advice and all-or-nothing habits, she lost over 20 pounds, built...
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How A Busy Dad Lost 15 Pounds & Transformed His Life
⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last....
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The Truth About Heavy Metals: What the Wellness Industry Gets Wrong
Everyone seems to be talking about heavy metals, detoxes, microplastics, reverse osmosis water, and “toxic” products. But how much of that fear is actually grounded in good science? In this episode of the Rooted in Resilience Podcast, Ash sits down again with Kaleigh (Nutrition Elements) to…
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Is Estrogen Really the Answer? A Different Perspective on Menopause | Kate Deering
Most conversations about menopause begin and end with one conclusion: Low estrogen is the problem. And hormone replacement therapy is the solution. But what if the story is more complicated than that? In this episode, Ashley sits down with nutritionist and author Kate Deering to explore the...
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The Biggest Fat Loss Mistake: What To Do After Your Diet Ends
You worked hard to lose the fat. Now comes the part almost nobody prepares you for… Keeping it off. In this episode, Ashley and Kathleen walk through exactly how they help clients transition out of a fat loss phase without immediately regaining weight. Ashley also shares about how she has...
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Why Most People Never Reach Their Goals
Most people don’t fail because they’re doing the wrong things, they fail because they don’t do the right things long enough. The physique they want often requires more time, consistency, and effort than they realize. In this episode, Ashley, Tyler, Kathleen, and Sarah (Team Transform) have an...
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Why Getting Sick Might Actually Be GOOD for You (and What It Says About Your Metabolism)
In this episode of Rooted in Resilience, Ashley sits down with Dr. Alex Orton to challenge one of the most common beliefs in modern health: that getting sick is always a bad thing. What if occasional illness is actually a sign of a resilient, functioning body? Together, they explore how acute...
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It’s Never Too Late: Cheryl’s 52-Pound Transformation at age 70
Cheryl tried everything: keto, vegan, carnivore, general calorie restriction, and like so many women, she kept losing and regaining the same weight over and over again. At nearly 70 years old and starting at 198 pounds, she decided to try something different.In this episode, Cheryl shares how she...
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Why Fat Loss Fails: The Biggest Mistakes Keeping You Stuck
Why do so many people spin their wheels with fat loss, despite trying so hard? In this episode of the Rooted in Resilience podcast, Ashley, Sarah, Kathleen, and Tyler break down the most common reasons people fail in a fat loss phase: from program hopping and chasing the “secret sauce” to...
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The Missing Piece in Most Diets: Micronutrients
Most people focus on just calories and macronutrients (protein, carbs, and fat) but ignore the micronutrients that actually allow the body to function. Both macros and micros matter. In this episode, we break down why vitamins and minerals are essential for metabolism, energy production, and...
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I Lost 10 Pounds in 5 Weeks: Here’s Exactly What I Did (with Kathleen Stewart)
In this episode of Rooted in Resilience, Ash is joined again by Kathleen Stewart to break down my recent 5-week fat loss phase, where I lost about 10 pounds while maintaining muscle mass and lifts in the gym. We walk through exactly what I did, why it worked, and how we approach fat loss...
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The One Word Changing My Life in 2026
In this solo episode of the Rooted in Resilience Podcast, Ashley shares the word she’s carrying into 2026: surrender. For many of us who care deeply about our work, our health, and the people around us, it’s easy to fall into the trap of trying to control everything. We overthink decisions, carry...
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Skinny Culture Is Back, And It’s Not About Health
Skinny culture is back, and it’s louder than ever. In this episode, we talk honestly about the pressure to be ultra-thin (at all costs!) and why chasing that look can quietly wreck your health, your hormones, and your long-term well-being. Ashley and Sarah share their own stories of growing up in...
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When Holistic Becomes Conventional: Rethinking Naturopathic Medicine with Dr. Alex Orton
Has modern naturopathic medicine lost its way? In this episode of Rooted in Resilience, we sit down with Dr. Alex Orton to explore an uncomfortable but important question: as naturopathic medicine has grown in popularity, has it quietly begun to resemble the very conventional system it once…
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Rethinking Cancer Through Cellular Energy & Metabolism with Georgi Dinkov
What if cancer is a metabolic problem that can be cured? (Instead of a genetic chronic disease) In this episode, I’m joined by a repeat guest Georgi Dinkov to explore cancer through the lens of cellular energy, metabolism, and mitochondrial function. Instead of framing cancer as a “war” on tumor...
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How to Restore Metabolic Health and Insulin Sensitivity
In this conversation, we break down what true metabolic health actually means, and how to restore it. We explore how metabolism becomes dysregulated, what truly improves insulin sensitivity, and why many common “health” approaches unintentionally make the problem worse. Drawing from both the...
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Your Diet is Changing Your Personality
Your personality changes based on what you eat. And your constant worry about your health, food obsession, and low energy may not just be “in your head”... they can be direct, physiological symptoms from a Low Energy Availability (LEA) state.In this episode, we dive deep into Chapters 40 & 41 of...
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The Menopause Myths They Believed, and How They Took Their Power Back
In this honest and eye-opening episode, we unpack the myths surrounding menopause and the confusion so many women face when trying to care for their health during this stage of life. Ash and Sarah Armstrong are joined by Julie and Keli (who went through the Transform program and are now Transform...
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The Shocking Psychological Effects of Undereating (MSE Proof)
Are you "boring" or are you just in a low energy state? Constantly tired, irritable, and obsessed with food on your diet? It might not be a lack of willpower, it might be physiological starvation. In this episode, we again dive deep into the Minnesota Starvation Experiment (MSE) to uncover the...
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The Science of Fat Loss: What you Need to Know
Join us for a dynamic roundtable as we debunk common fat loss myths and dive into the real complexities of shedding body fat. We break down the fundamentals of calories in versus calories out, the importance of tracking food intake, and how adherence plays a bigger role than many realize. We...
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Why You're Always Tired & Irritable (insights from The Minnesota Starvation Experiment)
Struggling with constant food thoughts, fatigue, and irritability? The Minnesota Starvation Experiment reveals that our personality and psychology is impacted by our energetic state. Always irritable and tired? You might be in a state of physiological starvation (Low Energy Availability - LEA),...
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Why Keto and Carnivore Aren’t Working for Everyone (And What To Do Instead)
After a long break, Ash and Sarah are back for a brand-new season of Rooted in Resilience! In this candid, cozy conversation, the sisters catch up on life updates — from moving homes and building the family compound to lessons learned from one of their hardest (and most growth-filled) years yet....
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How Being “Normal” Is Making you Sick
In today’s world, normal habits aren’t serving our health. From processed food to blue light overload, staying healthy means going against the grain—and that can be isolating. In this honest and relatable episode, we talk about what it means to embrace being different, set boundaries, navigate...
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Why Women Need More Carbs as They Age (with Kate Deering)
Feeling lost in the maze of hot-flashes, “low-estrogen” headlines and carb confusion after 40? Functional health coach Kate Deering (author of How to Heal Your Metabolism) joins this episode to bust menopause myths—and explain why carbs, not chronic keto, may be the missing lever for hormone...
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Male Fertility Is Falling Fast - Here's Why (with Mike Fave)
In this deep-dive episode, Ashley and Sarah sits down with Mike Fave — fertility and metabolic health coach — to unpack the overlooked foundations of male fertility and testosterone. Mike shares how he and his wife are preparing to start a family, the key labs they ran before trying to conceive,...
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How Male Health Impacts Fertility More Than You Think
Is Infertility Actually the Man’s Fault? Did you know male fertility plays an equally important role in conception and pregnancy success? In this powerful and eye-opening episode, we dive into the hidden half of the fertility equation: male sperm health. Learn how modern lifestyle, diet, and...
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How Pesticides Disrupt Your Hormones & Fertility (w/ Von Hippel)
In this eye-opening episode, we sit down with Frank von Hippel to uncover the dark history of pesticides—from the Irish Potato Famine to modern-day endocrine disruptors. We explore how chemicals like DDT, glyphosate, and neonicotinoids are wreaking havoc on fertility, metabolism, and child...
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Why Modern Cancer Treatment Might Be Making Things Worse w/ Georgi Dinkov
In this groundbreaking episode, Georgi Dinkov shares astonishing updates on his cancer research that directly challenges the mainstream cancer treatment model. We dive deep into the real role of estrogen and androgens in cancer development, why modern treatments may be doing more harm than good,...
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How a Mother’s Diet Rewires Her Baby’s Brain & Body
In this empowering follow-up to their previous episode on breast milk, Sarah and Ashley take a deep dive into how the modern diet has transformed the fatty acid composition of breast milk—and what that means for a child’s lifelong health. From allergies and immune suppression to metabolic issues,...
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Modern Diets Are Altering Breast Milk?
In this powerful episode, Ashley and Sarah dive deep into the science behind breast milk and how a mother’s nutrition—*before and during pregnancy*—can shape the gut health, cognitive development, and immune system of her baby. From Human Milk Oligosaccharides (HMOs) to the rise of PUFAs...
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Why Modern “Biohacking” Is Making You Sicker Not Stronger
In this episode of *Rooted in Resilience*, we welcome our first guest of the season—health coach and bioenergetic researcher Jay Feldman—for a deep dive into the world of ice baths, hormesis, and stress-driven health trends. From the truth about fat burning and cold exposure to how our metabolism...
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Why MAHA Can’t Fix Our Broken Food System
In this episode of the Rooted in Resilience podcast, we dive deep into the Make America Healthy Again (MAHA) movement. We explore the tension between top-down government policies and bottom-up grassroots action, the real story behind food fortification, the dangers of seed oils, and how...
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The Raw Milk Controversy. A Full Breakdown of Risks VS Rewards
In this episode of Rooted in Resilience, sisters Sarah and Ashley go deep into the world of raw dairy—a topic that stirs up plenty of passion, confusion, and controversy. They unpack the history and science behind pasteurization, explore the nutritional differences between raw and processed milk,...
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Big Life Changes, Bigger Farm Goals | Strong Sistas Update
In this episode of the Rooted in Resilience podcast, Ash & Sarah return after a few months off with updates on their lives, business ventures, and what's next. They discuss life transitions, including Sarah’s path toward starting a family and possibly buying a house, and reflect on their journey...
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How Sarah Lost 21 Lbs in 3 Months
In this episode, Ash & Sarah sit down with Kathleen Stewart to discuss how Sarah lost 20lbs for her wedding. They discuss when to enter a fat loss phase, how fat loss can help your hormones & PMS, being under-muscled, & reverse dieting....
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How Ashley Lost 15lbs in 8 Weeks
In this episode, Ash & Sarah sit down with Kathleen to discuss Ashley's recent fat loss phase. They discuss when fat loss is healthy, how to lose fat successfully & how to keep the fat off. _______________________________________________________________ Subscribe To The Rooted In Resilience...
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Calories In, Calories Out: Fact or Fiction | Kathleen Stewart & Tyler Woodward
In this episode Ash & Sarah are joined by Tyler Woodward & Kathleen Stewart to discuss the debate on calories out (CICO) and its relevance to weight management. They explore the nuances of CICO, including the importance of metabolic rate, the role of micronutrients, and the implications of...
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Why You Don't Want To Be A Fat Burner | Kyle Mamounis
In this episode, Ash sits down with Kyle Mamounis, PhD, to discuss the implications of low carbohydrate diets. They explore the body's ability to produce carbohydrates through gluconeogenesis, the potential consequences of low carb diets on metabolic health, and the roles of glucose, fats, and...
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The Surprising Link Between Oxalates, Excessive Peeing, and your Energy Levels | Kathleen Stewart
Ash & Sarah sit back down with Kathleen to discuss the Minnesota Starvation Experiment and the physiological changes observed during periods of low energy availability including kidney function, motor performance & your sensory organs. They also explore the implications of fasting on performance,...
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Why You Need Carbs & Cardio Isn't Killing Your Gains | Dr. Alyssa Olenick
Dr. Alyssa Olenick, an Phd in exercise physiology, discusses why you shouldn't fear carbs, the importance of properly fueling yourself, and the significant role carbs play in both health & athletic performance. Follow Alyssa _______________________________________________________________ ⭐…
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Are PUFAs Bad For Metabolism? How PUFAs Impact Metabolism with Kyle Mamounis
In this episode, Ashley and Kyle Mamounis delve into polyunsaturated fatty acids (PUFAs), exploring their impact on metabolism, health, and dietary recommendations. They discuss the differences between omega-3 and omega-6 fatty acids, the historical context of dietary fat research, and the...
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The Basics Of Pro-Metabolic Eating | Dr. Ray Peat
In this episode, Sarah and Ashley revisit their insightful interview with Dr. Ray Peat, discussing foundational nutrition principles that emphasize the importance of understanding physiology, nutrient balancing, and the body's detoxification processes. Dr. Peat shares his views on the calcium to...
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Health Habits We Are Good And Bad At
In this episode, Ashley and Sarah explore the behind-the-scenes of the Strong Sistas and discuss their strengths and weaknesses regarding health habits. ______________________________________________________________________ Subscribe To The Rooted In Resilience Podcast: ⭐ Youtube:...
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Living a Fit and Healthy Life Without Extremes
In this episode Ashley and Sarah share personal updates, including Sarah's recent wedding and honeymoon in Italy. They delve into the culinary delights of Italy, discussing traditional food practices and compare the dietary habits and health outcomes of Italians versus Americans. They also…
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How Tyler Lost 25lbs, A Fat Loss Journey | Tyler Woodward
Join Train 2 Change: https://coach.everfit.io/package/CT312562 In this episode of the Rooted in Resilience podcast Ashley sits down Tyler Woodward to discuss how he lost 25lbs in his fat loss journey. They emphasize the importance of a sustainable approach to weight loss, explore the concept of...
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Sugar Doesn’t Cause Cancer | Georgi Dinkov
In this conversation, Ashley Sarah and Georgi discuss the context of cancer research including Georgi's most recent studies and looking at cancer metabolism through a bioenergetic lens. They explore the role of energy production in cancer, the significance of NAD+, and the potential benefits of B...
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How Under-Eating Impacts The Heart | Kathleen Stewart
In this episode, Ashley, Sarah & Kathleen delve into the Minnesota Starvation Experiment, focusing on the impact of under-eating on the heart's ability to function. They discuss how energy availability affects cardiovascular health, the risks associated with re-feeding, and the physiological...
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When The Health Space Gets Toxic | Kaleigh Mason
In this episode, Ash & Sarah sit down with Kaleigh to discuss the fear-based marketing tactics used in the health industry. Kaleigh shares her journey of discovering the truth about natural products and nutraceuticals. She emphasizes the importance of being cautious and aware of the potential…
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Not Eating Enough Is Killing Your Gut Health | Kathleen Stewart
In this episode Ashley, Sarah and Kathleen discuss the health implications of undereating and low-calorie diets. They dive into the Minessota starvation experiment and the effects of the Low Energy Availability State on the gut & respiratory systems....
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ABOUT THIS SHOW
Rooted in Resilience is all about building your strongest, healthiest, most resilient self - without any of the extremes, short cuts, or diet-culture BS! Podcast hosts & sisters, Ashley & Sarah Armstrong of the @strong.sistas, demystify health, sharing practical tips and experiences for overcoming hypothyroidism, hormonal imbalances, autoimmunity & other metabolic disorders, largely inspired by the work of Dr. Ray Peat. Plus, they dive into all things optimizing exercise, so you can train with intention, build muscle & lose fat in a sustainable, smart way.www.armstrongsisters.com
HOSTED BY
Ashley and Sarah Armstrong
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Frequently Asked Questions
How many episodes does Rooted in Resilience have?
Rooted in Resilience currently has 82 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Rooted in Resilience about?
Rooted in Resilience is all about building your strongest, healthiest, most resilient self - without any of the extremes, short cuts, or diet-culture BS! Podcast hosts & sisters, Ashley & Sarah Armstrong of the @strong.sistas, demystify health, sharing practical tips and experiences for overcoming...
How often does Rooted in Resilience release new episodes?
Rooted in Resilience has 82 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Rooted in Resilience?
You can listen to Rooted in Resilience on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Rooted in Resilience?
Rooted in Resilience is created and hosted by Ashley and Sarah Armstrong.
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